general warm up (10 minutes)
Sanddune fingertip hand walks x 50 reps
resistance band pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
Adex club pull overs x 25 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test (based on each person’s training journal)
Note–No conditioning or accessory work
The Cave 